Comparing Nutrients in 7 ounces Baked Butternut Winter Squash VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Baked Butternut Winter Squash	8%	2%	90%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Baked Butternut Winter Squash	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	37% 12g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.028g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	31.4% 41g	130g per day for Men 19-50 years
Sugars	5.4% 3.9g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	60% 23g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Baked Butternut Winter Squash	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	123% 1107μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.92mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.2% 0.71mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	118% 472μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	33.3% 30mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17% 2.56mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Butternut Winter Squash	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	14.3% 0.13mg	404% 3.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	15% 1.2mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	182% 4.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.65% 53.6mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked Butternut Winter Squash vs Toasted Sunflower Seeds:

• Baked Butternut Winter Squash has more Vitamin A and 10.8 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4.5 times more Vitamin B1, 16.8 times more Vitamin B2, 4.3 times more Vitamin B3, 19.7 times more Vitamin B5, 6.5 times more Vitamin B6 and 12.5 times more Vitamin B9 than Baked Butternut Winter Squash.
• Both Baked Butternut Winter Squash as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked Butternut Winter Squash vs Toasted Sunflower Seeds:

• Baked Butternut Winter Squash has 87.8 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Calcium, 28.2 times more Copper, 11.4 times more Iron, 4.4 times more Magnesium, 12.3 times more Manganese, 42.9 times more Phosphorus, 1.7 times more Potassium and 40.8 times more Zinc than Baked Butternut Winter Squash.

Comparison of macro-nutrients per 7 ounces:

• Toasted Sunflower Seed Kernels no Salt contain 15.5 times more Energy, 631.1 times more Fat, 313.3 times more Saturated Fat, 3.3 times more Omega 3, 2670.7 times more Omega 6, 2 times more Carbohydrate, 3.6 times more Fiber and 19.1 times more Protein than Baked Butternut Winter Squash.
• Both Baked Butternut Winter Squash as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.